GLUTE Activation 🍑 Leg Workout @ The Gym

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This workout is at the gym, and we'll be using some machines and equipment that most gyms have. If your gym doesn't have anything in the video, there's tons of variations of every exercise which you can always do.

I'm starting off with a warm up for 10 minutes on the cardio bike. These bikes allow for different amounts of resistance, so it's easy to pick the right one for the warm up. I'm not putting too much resistance so that my legs are exhausted, but enough that it gets my heart rate going.

After that, I move on to some very light banded movements. This get my lower body used to operating with a bit more resistance, so there's no surprises during the workout. I also do some body weight movements which are cross-later(transverse), so my entire body is ready for the heavier exercises.

The main exercises in this workout are:

► Leg Press

This one is loaded with plates but some gyms will have machines with weights built in.

I like starting with the leg press as the weight is controlled, so I can work my way safely into more weights over several sets.

As the weight is controlled, it also allows me to do a bit more weight confidently. I also dont have to lock my knees so I can keep my legs under constant tension.

When I'm doing leg press, I prefer to keep my feet at about shoulder width apart and facing slightly outwards. Comfortable foot placement is very important especially at the lower part of the exercise, so that your hips remain strong and you don't strain your lower back.

For the leg press, I'll be doing 3 sets of 15 repetitions. I began with 45 pounds on either side for the first two sets, then added 25 pounds to each side for the final set.

► Hip Thrusts

This gym has a bench specifically made for Hip Thrusts, but you can do these using any bench, or even on the floor.

I'm starting off with just my body weight to make sure that it feels good before I go ahead and add weights to the exercise.

I'll be using a dumbbell for the weight, but you can use a barbell, kettlebell or even resistance band to produce resistance. It's very important to get the proper placement of the weight to ensure safety and comfort while you're pressing upwards.

I put the barbell across my hips, where the most stability is. It's on the opposite side of the small of my back. Too high or too low, I feel like there's more strain and not targeting the glutes as well.

Foot placement is also important, I keep my feet at about shoulder width apart, planted firmly on the floor. This means the front or back of my feet aren't swaying off the floor while I go through the motion.

I also keep my shoulders firmly on the bench, and try to pivot across the shoulder blade. This keeps me very stable and again allows me to focus on the thrusting motion.

I did 3 sets of Hip Thrusts, and 15 repetitions at each set.

► Body Weight Step Ups

This gym has a box to use, but you can use anything for this exercise including a bench or even stairs. I'm using body weight, but you can also do this one with weights in your hands, kettlebells or resistance bands.

As it's the last exercise I'm doing, I wanted to just do body weight so I can really press my legs to exhaustion.

Although it's body weight and not very dynamic, it's still very important to keep a neutral spine and great posture. Even though it's the end of the workout, it's not time to slack!

I'm doing 3 sets of these, with 15 repetitions on each leg. The tempo of each rep was a bit quicker as well. As there's no weights, each repetition can be completed with a shorter break in between.
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That's it for the main part of the workout! Now it's time for a cool down with some stretching.

Be sure to get your food in after the workout as well, especially after a weighted leg one! I've been using Dymatize ISO100, which tastes great in Fruity Pebbles. It actually tastes like Fruity Pebbles, it's delicious in a smoothie or on it's own.

If you guys like that workout be sure to leave a comment below, and let me know any requests for workouts you'd like to see.
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Feel free to take a longer break between rounds, or modify the movements as needed. 😃
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